Tips on Keeping Your Back Healthy as You Age in Vacaville

Time stops for no one, which means that aging is inevitable for everyone. During the 60s, American women can live up to 73 years old while men only reach up to 66 years old. The good news is that both men and women are now living longer. Many of us try to be healthy so that we can remain active as we reach the age of 70, 80, and even 90.

There are several parts in our body that have the shortest "warranties" and one of them is the spine. The spine contains an extraordinary collection of bones, muscles, and discs that keeps us upright and moving. To ensure that we remain mobile and active as we age, we should focus on a few key preventative issues in Vacaville.

Preventative Tips For A Healthy back in Vacaville

• Tip 1: Exercise
  Despite how healthy your spine is, you must also have a strong heart and lungs so that fresh blood will always be pumped out to keep your organs moving. It is recommended that you do at least 30 minutes of moderately intense aerobic exercises per day for 5 days a week. Performing these weight-bearing exercises, along with calcium and vitamin D supplements, are important for the prevention of bone loss and/or osteoporosis. Having these said conditions can weaken the spine and put you at risk for a spinal fracture or broken hip. These exercises can also strengthen your core, which helps to improve your posture and reduce any load from your spine.
• Tip 2: Tobacco
  Smoking is generally bad for the heart and lungs, but what some people didn't know is that it can also speed up the development of osteoporosis and it can make your bones brittle. Tobacco smoke has also been linked to the reduction of normal water in the spinal discs, which can lead to the development of degenerative disc disease and loss of the shock-absorbing properties of the spine. This can cause loss of mobility and early spinal arthritis.
• Tip 3: Body Weight
  You don't necessarily have to lose weight but it's ideal that you maintain a reasonable weight. The best way to get a rough estimate of your "ideal" body weight is follow this formula:
  • 50kg for men or 45kg for women + 2.3kg for every inch in height over 5 feet.
  • Stay within 10% of that number and you're considered to in good shape.
  • Remember that exercise is not the only thing that keeps your weight in check but also the foods that you put in your system. So, by having a strong core and keeping off a few pounds from your spine's support system is one great way of protecting your back.
• Tip 4: The Job
  All of us need to work in order to survive. It's a common misconception that people who work at heavy labors are the most prone to spinal risks, but sedentary office positions can also cause problems to our bones and discs. Sitting in front of a computer for hours can put a lot of stress on the neck and low back. It is important that you observe the following:
  • Sit in an upright position with your shoulders back.
  • Stand up and move around for every 30 minutes or so.
  • Ensure that the ergonomics of your workstation are optimal.
  • Put your computer monitor at eye level.
  • Add a small pillow or lumbar support to your back to provide some cushioning when sitting.

Keep in mind

Remember that age is more than just a number and it's a relative state of mind. These tips don't necessarily avoid a bad back but it can help minimize your chances of having spinal trouble and will ensure that you get a "young" feeling as you age.